Easy To Implement Weight Loss Tips/Tricks

I would like to include a small caveat before jumping into this post. I understand that some women, and men, have hormonal imbalances or medical issues that contributes to weight gain or complicates weight loss. This advice may not suit all people. After all, we're all different. We have different medical issues, life circumstances, etc.

I thought I'd jot down a couple of tips that have helped me maintain my high school weight after having two children. Please feel free to comment on what works for you. Wishing you all the best health! :-)

Keep your house clean. - A 150lb woman can burn 100 calories during 30 minutes of house cleaning. It is easier said than done, especially when you're a working mom like me, but you place priority on what is important...right?! Well your health is important. Besides, you'll be killing two birds with one stone...NICE!

Park far away from the store entrance. - It is so tempting to grab the nearest available parking spot near the entrance but why not make a couple extra steps and shed a few pounds? Burn 12 calories every time you park in the back of the parking lot. Now imagine you do this every time you park at work, church, the mall, etc.

Do not eat your child's leftovers. - Those small calories will slowly (but surely) enlarge your waist line. If you've already eaten, and are full, there is no need to go back to your child's plate and finish it off to avoid being wasteful. Here's a plan...put it in a tupperware for your little darling to devour at a later time or make him/her a smaller plate to reduce food waste.

Plan meals ahead of time. - Ever look up at the clock and it is 6pm but dinner is no where in sight? Most of us resort to fast food or prepackaged dinners which are loaded with sodium and fat. On Sunday, plan your meals, cook some soup and freeze it, make a casserole and place it in the fridge to be reheated at a later time. If your appetite changes and what you thought you wanted on Thursday doesn't sound appealing, switch it for your Friday or Saturday meals.

Buy smaller plates. - #PortionControl. If you see food left on your plate even though you are full, chances are you will be tempted to 'finish it'. I always seem to hear my mom or grandma's voice telling me, "Finish your food. There are kids starving in Africa!" However, we need to listen to our stomach telling us, we're full and that food can be eaten tomorrow for lunch. The average plate size in an American cabinet is 10-12 inches. On the other hand, the average plate size in other countries, like France for example, is 6-8 inches. It may not seem like a big difference but those added inches leads to added caloric consumption.

Food Documentaries

I absolutely loooooove to watch documentaries. They can be informative while being entertaining. While I don't place all my trust in what documentaries portray, they do offer some insight on the dangers of what we consume or the way we live. Pick and choose what you will implement on your life. For example, going vegan is not the only way to become healthy. We're all adults here, do what's best for you! Pop some non-GMO popcorn and enjoy! :)

• Forks Over Knives
• Food Inc.
• Food Matters
• Tapped
• FrankenSteer
• Back to Eden

These films may be found on YouTube or Netflix. Any other documentaries that you found to be informative?

Anti-Viral Immune Boosting Tea

My daughter recently came down with a cold so I searched my cabinets for herbs that have proven antiviral properties. I'm not a fan of commercial products currently on the shelves because they treat the symptoms but don't go to the root of the problem: a virus has overtaken your body as a result of a compromised immune system. So what can you do to help your family without breaking the bank? Try this anti-viral/immune boosting tea.

1 tablespoon dried lavender (antiviral)
1 tablespoon dried rosemary (antiviral)
1/4 cup of fresh lemon juice (loaded full of vitamin C)
1 tablespoon of raw honey (antioxidant and antibacterial)
1 cup of water

Place one cup of water in a small pot. Bring to a boil. Add herbs and lemon juice to the boiling water and allow to steep for five minutes. Strain herbs out and pour tea into a mug. Stir in honey and enjoy. Drink this tea three times per day.

Remember to drink at least 8 cups of water every day.

DISCLAIMER: The medicinal information provided on TotalLifeProsperity.org is intended for research purposes only. It is not meant to be used without qualified medical supervision. Herbs have powerful effects on the body and can cause serious harm or even death if used incorrectly. You should consult your health care provider before using herbs on yourself or on anyone else.

Cleansing Cocktail Recipe

The Cleansing Cocktail is a fresh  vegetable juice that is full of vitamins and minerals. It will assist in cleaning out your liver, blood, and colon AND it tastes great! Drink this juice at least once a week and you'll definitely feel the benefits.

Note - The full affects of drinking vegetable and fruit juices does not come automatically. Obviously, you can not pile junk food on top of juices and expect to reap the benefits. Eat healthy and exercise regularly to get maximum results.

1/2 Beet
1 Carrot
1/2 Apple
1 tbsp Ginger

Juice all ingredients in a juicer and enjoy! If you only have a blender, chop all ingredients and add 1/2 cup of water to prevent it from being too think. Consume within 30 minutes of juicing for maximum nutrient absorption.

The Green Goodness Drink

Want a boost in energy the natural way? Are you feeling the beginnings of a cold? Or would you like to build your vitamin and mineral reserves? A green drink, which I fondly call The Green Goodness, may be the answer you need. Fresh vegetable juice is full of vitamins, chlorophyll, fiber, and minerals that can help you gain/retain energy, shorten the time of an illness, and detox your body. For maximum potency, consume this drink within 30 minutes of preparing it.

You will need:

• A juicer or high powered blender
• 1 cucumber
• 1 bunch of kale greens
• 4 carrots
• 1 bunch of cilantro
• 1 apple

Rinse produce thoroughly before beginning. If using a juicer, start by juicing all soft ingredients (IE. kale and cilantro). Then finish by juicing the rest of the produce one by one. If using a blender, slowly add all soft ingredients first. You may wish to add 1/4 cup of 100% pure apple juice to aid in the puree process. Chop the cucumber, carrots, and apple. Slowly add these ingredients. This recipe may make more juice than you intend to drink in one sitting. Freeze the rest until later or share with a loved one. Enjoy!

If you have some vegetable of fruit juice recipes to share, please email us at mytotallife@gmail.com.

How to keep your children healthy‏

(The girls and I at Stone Mountain getting some exercise!)

This article is meant for parents who have children that practice a semi-healthy lifestyle as well as those who may be teetering on the brink of an unhealthy lifestyle but are currently healthy. For the families who have overweight children, severely underweight children, or children with any medical condition, consult a physician for an exercise and diet regimen.
I've compiled a list of tips on how to raise healthy children so they'll grow up to be healthy adults.

1. Start early. My daughters recently asked me why they like eating vegetables and other healthy foods more than their friends. Obviously, I'm not in their friends households to know intimate details but I provided them a blanket statement. 'Vegetables were the first solid food you ate so you developed a liking for it.' When they were about four months old and being introduced to solid foods, I started with vegetables. I first introduced green veggies (i.e. green beans), then orange vegetables (i.e. carrots or yams), and finally yellows (i.e. squash). They acquired a taste for veggies because it was their first solid food. I gave it to them regularly EVEN if they spat it out the first couple of times. As I introduced fruits and starches, I kept vegetables as the main course. Fast forward, 7-8 years, we still eat at least one vegetable at every meal. And fruits are a regular in-between-meal snack.

Don't worry if your child is school age or even a teenager. It is never too late to begin practicing a healthier lifestyle. Whatever don't shock your kids by switching from fast food every night to a vegetarian diet. It'll cause tension and unnecessary stress which may lead to them totally writing off your efforts. Be realistic. Start by introducing a vegetable (News flash. Corn is not a vegetable!) at every meal. As they become accustomed to the new foods, eating a well-balanced meal will become more natural with time. Season the vegetables with chicken broth or Asian seasonings to make the flavor of the vegetable more appealing to your family's taste buds. Most kids like the taste of ranch dressing so the addition of a spinach salad drizzled with a little ranch dressing to any meal is quick, easy and nutritious option.

Also, ensure your child is drinking an adequate amount of water. This is especially important if he/she is involved with sports. For pointers on how much water is enough, visit our earlier article about Water Intake.

2. Take vitamins daily. I want to be clear. Vitamins are absolutely not meant to substitute for a healthy diet. Vitamins are supposed to be 'insurance' and a 'supplement' to ensure a healthy immune and digestive system. When I grew up, the only nutritional supplement was Flinstone vitamins. Although, they're still around there are more kid-friendly, tastier options. My kids, for example, like gummy vitamins. Just be sure that the supplements are from a reputable company and do not contain absurd amounts of sugar. Also note that it may behoove you not to cut corners and go to the dollar store to purchase any type of vitamin; especially not children's vitamins. Invest a small amount in your children's supplements now and save on doctor's visits and colds later.

3. Be consistent. During the beginning of the year, we go through the ritual of making 'resolutions' or 'goals'. We have great intentions but we aren't planning for long term success. So how do you ensure you and your family will win? Get organized! There is no way this change won't work if you're not organized. Jot down a list of goals that you wish to obtain from being healthier. Write out a grocery list BEFORE you go to the store. Having a well thought out grocery list will prevent you from spontaneously making unhealthy decisions. Promise yourself that you'll stick to your grocery list or you'll be defeating the purpose of this step. Have a schedule when you get home from work or the kids get home from school to ensure that you'll have time for exercise and preparing a nutritious meal.

4. Set an example. Make a healthy diet and exercise a family affair. Your kids mimic your behavior and eating habits. This lifestyle will only work if you are being honest with yourself and your kids. 'Cheating' at work or once the kids go to sleep will only result in you becoming lax on your new healthy lifestyle and you'll begin making excuses for why you, and ultimately your kids, don't have to stick to it.

Don't just send your kids outside to play...join them! The more they see you becoming ACTIVE and having fun, they'll be more willing to join in. Go for bike rides or invest in some roller blades (including safety gear). This is a low cost super fun activity to do.

5. Visit the pediatrician and dentist regularly. Children ages 4-18 need to complete a physical assessment by their pediatrician regularly. A day or two before their check-up, make a list of any questions or concerns you may have concerning their health.

Your child should visit the dentist at least every six months for a cleaning and cavity check. In between visits to the dentist, practice good oral hygiene. Children should brush their teeth twice a day and floss every day.
 Final Words
The health of your child now will have lasting affects for the rest of their lives...for better or worse. It is my prayer, of course, you and your family is experience the former.

The 'D' word...DIETING. - Simple ways to jump start your diet.

Editor's note, when I use the term 'dieting', I am not referring to not eating food or only eating certain foods. My idea of dieting is eating the right kinds of food in the right amount. Once you understand this concept, a diet will become a way of life for you and will result in lasting effects. This is in no way a comprehensive article on how to begin 'dieting'. Please consult your physician before beginning any new regimen.

 

Before starting a diet, it is imperative to write down your goals. Hopefully, your goal isn't to JUST loose weight. In order for your diet to become a part of your life, the goal should invoke an emotion. For example, I want to lose weight so I can ride a bike with my children or I want to get off of high blood pressure medication.

Start by replacing your 12 inch dinner plate to a 6-8 inch 'salad plate'. You've cut 30%-50% of your caloric intake that easily! Don't think you'll be full? Drink a glass of water before your meal and eat slowly.

Next, commit to exercising at least three times a week. No need to start off heavily. Just take a walk around your neighborhood for 30 minutes. Soon enough, you'll build your endurance to exercise an hour five times a week! Whew!

Lastly, tell someone close to you your diet plans. This person should make you accountable for progressing through your diet and reaching your goals. Besides, its easier to stay faithful to your new lifestyle when someone is watching.

Do you have any dieting tips that has worked for you? Feel free to share and submit your comment below.

November is Diabetes Awareness Month

Raise Your Hand to Stop Diabetes This November

Mary Ann, from Bound Brook, NJ, has witnessed the ravages of diabetes firsthand, but she will not let it get her down. “My mother and grandmother both died from diabetes. It is a killer, attacking about every organ you have,” she said.

Now Mary Ann and her brother both have diabetes. “People need to know about diabetes and how they can prevent developing type 2 diabetes or diabetes complications,” she said. “I want to stop diabetes, so I manage my disease well by taking my medicines, checking my blood glucose regularly, watching what I eat and staying informed,” she said.

During American Diabetes Month® this November, the American Diabetes Association is encouraging people to join Mary Ann by taking action and raising their hand to Stop Diabetes. There are many ways to becoming involved by visiting facebook.com/AmericanDiabetesAssociation, stopdiabetes.com, calling 1-800-DIABETES, or texting JOIN to 69866 (standard data and message rates apply).

Nearly 26 million children and adults have diabetes in the United States, including 608,000 in Georgia. An additional 79 million Americans are at high risk for developing type 2 diabetes. The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the United States is $174 billion. Further published studies suggest that when additional costs for gestational diabetes, prediabetes and undiagnosed diabetes are included, the total diabetes-related costs in the U.S. could exceed $218 billion.

Diabetes is a serious disease. If it isn’t managed, it can damage many parts of the body, leading to heart attacks, strokes, amputation, blindness, kidney failure and nerve damage. But there is good news: diabetes complications can be prevented or delayed by properly managing blood glucose, blood pressure and cholesterol levels. Eating healthy, being physically active and quitting smoking also can help lower the risk of diabetes complications.

Recent estimates project that as many as one in three American adults will have diabetes in 2050 unless we take steps to Stop Diabetes. We need to rally together, raise our hands, and pledge to end a disease which puts a serious emotional, physical and economic toll on all those affected.

For more information in English and Spanish call 1-800-DIABETES or visit stopdiabetes.com.  Also, follow us on Facebook (www.facebook.com/AmericanDiabetesAssociation) and Twitter (www.twitter.com/AmDiabetesAssn).

Content provided by: www.diabetes.org (11.12.11)

Sodium Intake Quiz

Most of the sodium we consume is in the form of salt, and the vast majority of sodium we consume is in processed and restaurant foods. Eating less sodium can help prevent, or control, high blood pressure. Click on this widget to find out how much sodium you're eating and how it affects your health.

Salt Intake Widget

Reduce stress in your life

Matthew 11:28 - Come to me, all you who are weary and burdened, and I will give you rest.

It is incredible how many people, Christian people, are stressed. From work, kids, ministry, your social life, it is easy to see why our lives are so hectic. We are an extremely busy society. 

It is important to know that stress is not just a term we use to explain how we feel. Stress is a very important factor on health. According to WebMd.com, "When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy." If stress occurs too often or lasts for long periods at a time, your body is at risks of several adverse affects. For example, recurrent stress can result in headaches, suppressed immune system, muscle and back aches, and insomnia. 

Although it is impossible to avoid stress, we have the power over reducing and managing stress. Here are some tips to do so:

• Pray daily. Get in touch with God. You'll find that He will give you direction to ensure you are in His Will. The path that God chooses for your life/His Will is always less stressful than whatever path you decide for yourself. There is nothing better than that!
• Read your bible daily. The word says, "Faith cometh by hearing, and hearing by the word of God." Roman 10:17. Frequently reading the Word will fill you with instruction and encouragement on how to handle life's situations.
• Get organized. A well organized life will result in less frustration and ultimately less stress. For example, having your clothes picked out and ironed, the kids backpacks ready and by the front door, or breakfast planned the night before will make mornings easy on everyone. For tips on how to organize your home and life, go to: http://www.organizedclutter.info/.
• Get enough rest. Depending upon your sleep requirements, every person needs 6-8 hours of sleep per night. Receiving adequate amounts of sleep every night can reduce stress and increase immune function. Within two hours of going to sleep, reduce the amount of beverages you consume, especially coffee or sugary drinks. Within one hour of going to sleep, shut off the television. Your brain needs to wind down and the television bombards your mind with ideas and emotions that makes it extremely difficult to relax. Establish an actual bed time and waking time. Your body operates at its maximum potential when you have a predictable sleeping schedule. Of course, we can't control everything in our lives so a slight deviation every now and then is fine.
• Enlist help for daily activities from your spouse, family and/or friends. Even on the small stuff. For some reason we, especially women, have the idea that we can do it all because we will do it best. This is a prescription for a very stressful life. Join a carpool group for transporting your kids to school or after-school activities. Alternate "cooking days" with your spouse. Delegate small responsibilities to your children...it'll make them more responsible. 
• Get your finances in order. Did my mentioning of the word "finances" increase your heart rate by 5-10 beats per minutes? Finances can be a huge stressor. So how do most of us handle it? Ignore it! This is absolutely the worst thing you can do. Ignoring your finances only makes it worse. There is not a better feeling than being financially free. Set aside a day to tackle your finances. Gather all of your bills and statements. Find ways to reduce your spending. Set aside some money for an emergency fund. You'll be surprised at how much $20 per paycheck can grow your emergency fund. You won't be as stressed when that alternator blows or you need dental work because you have the money in your account. Read some online blogs or "how-to" books to increase your knowledge in finances. Some helpful links are: http://www.getrichslowly.org/ or http://www.moolanomy/.com
• Cut out the "busy work" and only do the necessities. When you have your hands in too many activities, you're bound to make a lot of mistakes or let someone down. How stressful is that?! As the famous saying goes, "Don't be a jack of all trades, and master of none." You'll become more productive and a result, more confident, when you do one thing or two things very well. Most kids are overwhelmingly energetic and they like to be in a lot of different activities. Unfortunately this may be at your expense. Are your kids in club scouts, baseball, basketball, and math club but its overwhelming you? Choose one or two extracurricular activities, alternate activities with the season or only engage in the activities that your child is most passionate about. Let your child/children participate in baseball in the spring and football in the fall. 

How do you reduce stress? Please share your comments below!

Increase Water Intake...Improve Your Skin.

Water Intake

Most physicians will agree...an adequate intake of water is essential to overall health and wellness. Water purifies the body in and out.  Want an undeniable glow? Increase your water intake! Want to improve the tone and texture of your skin? Increase your water intake! Okay...okay....you get the point. LOL!

Another reason why drinking enough water is so important is because water aids in the removal of waste from our body. Not only does water remove waste but it helps carry the vitamins and minerals we ingest (through food, drinks or supplements) throughout our body and ultimately your SKIN!!!

So how much is enough? It depends. What type of climate do you live in? Do you exercise regularly? Visit the following website for an estimate on the amount of water to drink:

http://www.espring.com/English/WAC/WaterCalculator.aspx?pgid=125

After determining how much water you should consume each day, divide the amount over 10-12 hours.

(Drinking too much water can lead to water intoxication. Also, be careful of drinking too much water. Especially if you have kidney or adrenal problems.)

*Information displayed on Total Life Prosperity is intended for informational purposes only. As always, consult your physician before implementing any new regimen.